Your dedication is very impressive, my friend. Keep up the great work and let me know if I can ever be of help.
-Nate
[quote]Nate Green wrote:
Your dedication is very impressive, my friend. Keep up the great work and let me know if I can ever be of help.
-Nate[/quote]
Thanks man! Your praise means a lot to me.
June 27th, 2006
Training: HSS-100 Back Specialization Chest and Arms
Chest: A: 4 sets in the 8 - 10 rep range B: 3 sets in the 10 - 12 rep range
-A Close-Grip Incline Bench Presses to neck @ 140lbs 1 x 5, 3 x 4. 60 seconds rest between sets. Last Time: @ 135lbs 3 x 8, 1 x 6
-B Decline DB Flies @ 35lbs 2 x 10, 1 x 8 with a 303 tempo. 60 seconds rest between sets. Last Time: 1 x 10, 1 x 9, 1 x 8
Triceps: C: 4 sets in the 8 - 10 rep range D: 3 sets in the 10 - 12 rep range
-C Triceps Dips @ Bodyweight + 25lbs 4 x 8. 60 seconds rest between sets. Last Time: 1 x 8, 1 x 6, 1 x 5, 1 x 4
-D Overhead DB Extensions @ 45lbs 1x 10, 2 x 7 with a 303 tempo . 60 seconds rest between sets. Last Time: @ 40lbs 2 x 10, 1 x 8
Biceps: E: 4 sets in the 8 - 10 rep range F: 3 sets in the 10 - 12 rep range
-E Standing Barbell Curls @ 80lbs 1 x 8, 1 x 6, 1 x 5, 1 x 4. 60 seconds rest between sets. Last Time: @ 80lbs 1 x 8, 1 x 6, 1 x 5, 1 x 4
-F DB Hammer Curls @ 25lbs with a 303 tempo 2 x 10, 1 x 7. Last Time: @ 25lbs 1 x 10, 1 x 8, 1 x 6
Ab Work:
-G Nautilus Ab Machine @ 115lbs 1 x 13 with a 303 tempo . Last Time: @ 110lbs
Duration: 1 hour
Comments:
A good workout but not as good I like them. I had improvements in everything except the standing barbell curl which is weird because, the way this workout is setup, it fatigues me in certain bodyparts and it effects the rest of the exercises. Other than that, I’m forgetting EVERYTHING today. =\
June 28th, 2006
Training: HSS-100 Back Specialization Pillars
Heavy: 5 sets in the 4 - 6 rep range
-A Power Shrugs @ 275lbs 5 x 6. 120 seconds rest between sets. Last Time: @ 270lbs 5 x 6
Superset: B1: 3 sets in the 8 - 10 rep range B2: 3 sets in the 10 - 12 rep range
-B1 Haney Shrugs @ 122.5lbs 3 x 10. No rest before B2. Last Time: @ 120lbs 2 x 10, 1 x 9
-B2 Calf Machine Shrugs @ 265lbs 3 x 12 with a 030 tempo. 90 seconds rest before B1. Last Time: @ 255lbs 3 x 12
Special: 3 sets in the 8 - 10 rep range drop set 10lbs
-C Old Standing Rows @ 55lbs 1 x 10-Drop set to 40lbs 1 x 5, 1 x 10-Drop set to 40lbs 1 x 4, 1 x 10-Drop set to 40lbs 1 x 3. 90 seconds rest between sets. Last Time: @ 55lbs 2 x 10-Drop set to 40lbs 2 x 4, 1 x 8-Drop Set to 40lbs 1 x 3
100 rep set
-D Mid-Thigh Rack Pulls @ 135lbs. Last Time: 135lbs
Calf Work:
-E Standing Calf Raises @ 320lbs 1 x 10 with a 15 second pause at bottom and 5 second negative. Last Time: @ 315lbs 1 x 10
Duration: 57 minutes
Comments:
This was a great workout. My traps feel spent. The gym was crowded as shit but everyone there wasn’t a douche bag. I even saw one guy squat ass to grass. Improvements all around this time. I didn’t pause ONCE on the rack pulls. I just had it tonight.
June 30th, 2006
Training: HSS-100 Back Specialization Back Thickness
Heavy: 5 sets in the 4 - 6 rep range
-A Power Barbell Rows @ 200lbs 5 x 6. 120 seconds rest between sets. Last Time: @ 195lbs
Superset: B1: 3 sets of max reps B2: 3 sets in the 8 - 10 rep range rest pause then max reps
-B1 Reverse Rows @ Bodyweight 1 x 12, 1 x 8, 1 x 7 with a 030 tempo. No rest before B2. Last Time: 1 x 10, 1 x 7. 1 x 6
-B2 Incline Bench Shrugs @ 45lbs 1 x 10 x 3, 1 x 10 x 2, 1 x 8 x 2. 90 seconds rest before B1. Last Time: @ 40lbs 1 x 10 x 4, 2 x 10 x 3
Special: 3 sets with the 21s rep method
-C Wide-Grip Seated Rows @ 82.5lbs with the 21s method. 90 seconds rest between sets. Last Time: @ 80lbs
100 rep set
-D Cable Scapular Retraction @ 55lbs. Last Time: @ 47.5lbs
Ab Work:
-G Straight-Leg Hanging Leg Raises 1 x 27. Last Time: 1 x 25
Duration: 48 minutes
Comments:
I definitely felt up for this workout. I had improvements all around. I hope I can have a good workout tomorrow. My friend will be in town. I just hope I don’t lose my focus.
July 1st, 2006
Training: HSS-100 Back Specialization Legs and Shoulders
Quads: A: 4 sets in the 8 - 10 rep range with the 1.5 method B: 3 sts in the 10 - 12 rep range with a 808 tempo
-A Bulgarian Squats @ 50lbs 4 x 8 with the 1.5 method . 60 seconds rest between sets. Last Time: @ 45lbs
-B Hack Squats @ 42.5lbs 3 x 10 with a 808 tempo. 60 seconds rest between sets. Last Time: @ 42.5lbs 2 x 10, 1 x 8
Hamstrings: C: 4 sets in the 8 - 10 rep range no tempo D: 3 sets in the 10 - 12 rep range with a 303 tempo
-C Good Mornings @ 135lbs 4 x 8. 60 seconds rest between sets. Last Time: @ 130lbs
-D Standing leg Curls @ 30lbs 2 x 8, 1 x 4 with a 303 tempo. 60 seconds rest between sets. Last Time: NA
Shoulders: E: 4 sets in the 8 - 10 rep range no tempo F: 3 sets in the 10 - 12 rep range with a 303 tempo
-E Standing Barbell Military Presses @ 115lbs 3 x 8, 1 x 4. 60 seconds rest between sets. Last Time: @ 110lbs 3 x 8, 1 x 5.
-F Rear Lateral Raises @ 25lbs 3 x 10 with a 303 tempo. 60 seconds rest between sets. Last Time: @ 20lbs 3 x 10
Calf Work:
-G Unilateral Seated Calf Raises @ 35lbs 1 x 17 with a 5 second negative and a 15 second pause at bottom. Last Time: @ 32.5lbs
Duration: 1 hour 10 minutes
Comments:
I’m amazed that I keep getting stronger at the rate I do with this workout. it really kicks my ass. Unfortunately, the lying leg curl machine was out of order so I had to do standing leg curls. I think it’s OK because I wasn’t making any improvements there anyway (maybe because it’s broken?) Improvements all around today. Tomorrow willk be a rest day then Monday will be my first double split day. My best friend is in town and he will be helping me with my squat Monday morning.
July 3rd, 2006
Training: HSS-100 AM Session - Hamstrings
Heavy: 5 sets in the 6 - 8 rep range
-A Back Squats @ 135lbs 1 x 8, @ 225lbs 1 x 8, @ 275lbs 1 x 6, @ 295lbs 1 x 2, 1 x 1. No specified rest.
Superset: B1: 3 sets in the 10 - 12 rep range B2: 3 sets in the 8 - 10 rep range
-B1 Standing Leg Curls @ 25lbs 1 x 10, 1 x 9, 1 x 7 with a 303 tempo. No rest before B2.
-B2 DB Romanian Deadlifts @ 60lbs DBs 3 x 10. 60 seconds rest before B1.
Special: 4 sets in the 10 - 12 rep range with rest pause
-C Pull-Throughs @ 50lbs 4x12x5. 60 seconds rest between sets.
100 rep set
-D Seated Leg Curls @ 40lbs 1 x 100.
Ab Work:
-E Nautilus Ab Machine @ 120lbs 1 x 13 with a 303 tempo . Last Time: @ 115lbs
Duration: 1 hour
Comments:
I had some one squatting with me today and his max is 410lbs (and he’s 18) so I decided to go heavy. I don’t really care about rest on the heavy exercise because my main focus there is to get strong. i decided to rest pause the pull-throughs and I think I can up the weight on everything enxt time except the standing leg curls. I intend to get in my rep range next time on the squats though.
July 3rd, 2006
Training: HSS-100 PM Session - Shoulders
Heavy: 4 sets in the 6 - 8 rep range
-A Standing Military Presses BTN @ 65lbs 1 x 8, @ 95lbs 1 x 8, @ 115lbs 1 x 8, @ 125lbs 1 x 3. No specified rest between sets.
Superset: B1: 3 sets in the 10 -12 rep range B2: 3 sets in the 8 - 10 rep range
-B1 DB Lateral Raises @ 20lbs 3 x 12. No rest before B2.
-B2 Arold Presses @ 35lbs 1 x 10, 1 x 6, 1 x 3. 60 seconds rest before B1.
Special: 3 sets in the 10- 12 rep range
-C Athens Presses @ 25lbs 2 x 12, 1 x 11. 60 seconds rest between sets.
100 rep set
-D Machine Lateral Raises @ 25lbs 1 x 100
Calf Work:
-E Unilateral Standing Calf Raises @ 110lbs 1 x 5 with a 15 second pause at bottom and 5 second negative.
Duration: 40 minutes
Comments:
I’m surprised that I’m not sweating that much right now. Some weights I guessed right, some I didn’t. Next time will be dead on their rep ranges. I also switched up some calf work. I went too heavy on that though - it’s supposed to be 8 - 10.
your doing good man, nice log
Everytime I see this thread I hope that you have put up new pics.
Buy yourself a damn dig camera!
[quote]helga wrote:
Everytime I see this thread I hope that you have put up new pics.
Buy yourself a damn dig camera![/quote]
Next week bro, next week, probably around Friday, I will have pics AND a digital camera :).
Thanks redsox. it means a lot to me coming from you. You’re one strong dude. Got any tips to bring jup my squat?
July 4th, 2006
Training: HSS-100 AM Session - Back
Heavy: 5 sets in the 6 - 8 rep range
-A Assisted Pull-Ups @ -40lbs 1 x 8, @ -28lbs 1 x 8, @ -22lbs 1 x 6, @ -16 1 x 4, 1 x 2. No specified rest.
Superset: B1: 3 sets in the 10 - 12 rep range B2: 3 sets in the 8 - 10 rep range
-B1 Straight-Arm Lat Pulldowns 2 x 12, 1 x 8 with a 303 tempo. No rest before B2.
-B2 BTN Lat Pull-Downs @ 115lbs 3 x 10 with a 030 tempo. 60 seconds rest before B1.
Special: 4 sets in the 10 - 12 rep range
-C One-Arm Barbell Rows @ 55lbs 4 x 12. 60 seconds rest between sets.
100 rep set
-D Seated Machine Rows @ 30lbs 1 x 100.
Ab Work:
-E Bent-Leg Hanging Leg Raises @ Bodyweight 1 x 14.
Duration: 55 minutes
Comments:
Great workout. I’m nice and sweaty . I decided to change a few things up such as go for assisted pullups instead so that it will be easier for me to progress. Also, for the ab work, instead of doing the leg raises from the captain’s chair thing I’m doing it hanging from a chin bar so I can get a better stretch. I just have to work on not swinging. I think I underestimated the weight for the one-arm Barbell rows but everything else went great.
July 4th, 2006
Training: HSS-100 PM Session - Traps
Heavy: 4 sets in the 6 - 8 rep range
-A Power Barbell Shrugs @ 225lbs 1 x 8, @ 245lbs 1 x 8, @ 265lbs 1 x 8, @ 280lbs 1 x 8 with a 020 tempo. No specified rest between sets.
Superset: B1: 3 sets in the 10 -12 rep range B2: 3 sets in the 8 - 10 rep range
-B1 Cable Shrugs @ 130lbs 3 x 12. No rest before B2.
-B2 Overhead Shrugs @ 60lns 3 x 10. 60 seconds rest before B1.
Special: 3 sets in the 10- 12 rep range
-C Haney Shrugs @ 125lbs 1 x 12, 2 x 10. 60 seconds rest between sets.
100 rep set
-D Machine Shrugs @ 90lbs 1 x 100.
Calf Work:
-E Seated Calf Raises @ 100lbs 1 x14x4x2 rest paused.
Duration: 48 minutes
Comments:
This was a little longer than last night’s PM session and I can definitely feel the fatigue starting to kick in. Luckily, I have 2 days off before I start hammering away again. I switched up the calf work to try rest pausing them like Julie. Other than that, I think I guessed most of my poundages correctly.
July 7th, 2006
Training: HSS-100 AM Session - Quads
Heavy: 5 sets in the 6 - 8 rep range
-A Front Squats @ 115lbs 1 x 8, @ 135lbs 1 x 8, @ 155lbs 1 x 8, @ 175lbs 1 x 8, @ 200lbs 1 x 5. No specified rest.
Superset: B1: 3 sets in the 10 - 12 rep range B2: 3 sets in the 8 - 10 rep range with rest pause
-B1 Bulgarian Squats @ 30lbs 2 x 12, 1 x 11. No rest before B2.
-B2 Leg Presses @ 360lbs 1 x 8x3x2, 1 x 5x2x1, 1 x 5x3x1. 90 seconds rest before B1.
Special: 4 sets in the 10 - 12 rep range with a 303 tempo
-C Pull-Throughs @ 40lbs 2 x 12, 1 x 11, 1 x 10. 60 seconds rest between sets.
100 rep set
-D Leg Extensions @ 30lbs 1 x 100.
Ab Work:
-E Nautilus Ab Machine @ 125lbs 1 x 13 with a 303 tempo . Last Time: @ 120lbs
Duration: 1 hour
Comments:
This session was pure pain. I guessed a little heavy on a couple things such as the leg press and the leg extensions (I paused a lot) but overall it was a good workout. The only number I had to beat was abs and I did so…
I see that you have begun increasing your weight for the work sets for the heavy exercise as opposed to sticking to one weight. Any reason you changed that? And also . . . post some pics!!!
[quote]IronDude17 wrote:
I see that you have begun increasing your weight for the work sets for the heavy exercise as opposed to sticking to one weight. Any reason you changed that? And also . . . post some pics!!![/quote]
I’m testing it out to see if it will get me stronger quicker. Pics will be late next week.
July 7th, 2006
Training: HSS-100 PM Session - Triceps
Heavy: 4 sets in the 6 - 8 rep range
-A Close-Grip Bench Presses @ 135lbs 1 x 8, @ 160lbs 1 x 8, @ 175lbs 1 x 6, 1 x 4. No specified rest between sets.
Superset: B1: 3 sets in the 10 -12 rep range with a 303 tempo B2: 3 sets in the 8 - 10 rep range
-B1 Overhead DB Enxtensions @ 35lbs 2 x 12, 1 x 6 with a 303 tempo. No rest before B2.
-B2 Dips @ BW + 25lbs 1 x 3, @ BW 1 x 3, 1 x 1. 60 seconds rest before B1.
Special: 3 sets in the 10- 12 rep range
-C Incline Reverse-Grip Bench Presses @ 95lbs 1 x 12, 2 x 10. 60 seconds rest between sets.
100 rep set
-D Triceps Press-Downs @ 40lbs 1 x 100.
Calf Work:
-E Unilateral Standing Calf Raises @ 90lbs 1 x 7 with a 15 second pause at bottom and 5 second negative. last Time: 1 x 5
Duration: 48 minutes
Comments:
Well, this session definitely did NOT go the way I had hoped it would. But oh well, everything in life has it’s ups and downs. And I’m sure my triceps will grow nonethelss. I went to heavy too fast on the heavy exercise and too heavy on the 100 rep set (I had to pause a lot). However, I made up my mind to change a couple exercises etc. It’s not that I’m not sticking with it it’s just I WON’T waste my time doing things I don’t think I’ll reap benefits from. I will change:
The dips to BW triceps extensions
The unilateral DC style calf raises to both elgs
The Hanging leg raises to weighted incline sit ups
July 8th, 2006
Training: HSS-100 AM Session - Chest
Heavy: 5 sets in the 6 - 8 rep range
-A Flat Bench Presses @ 135lbs 1 x 8, @ 155lbs 1 x 8, @ 165lbs 1 x 7, @ 175lbs 1 x 6, @ 180lbs 1 x 3. No specified rest between sets.
Superset: B1: 3 sets of max reps B2: 3 sets in the 8 - 10 rep range
-B1 Gironda Dips @ Bodyweight 1 x 3, 2 x 2. No rest before B2.
-B2 Low-Incline Close-Grip Bench Presses @ 110lbs 1 x 10, 1 x 8, 1 x 5. 60 seconds rest before B1.
Special: 4 sets in the 10 - 12 rep range with a 30X tempo
-C Incline Fly-to-Presses @ 35lbs 1 x 12, 1 x 8, 2 x 7 with a 30X tempo. 60 seconds rest between sets.
100 rep set
-D Low Pully Cross-Overs @ 40lbs 1 x 100.
Ab Work:
-E Incline Weighted Sit-Ups @ Bodyweight + 25lbs 1 x 11.
Duration: 55 minutes
Comments:
I’m really disappointed in my strength as of late. My morning heart rate is a little elevated. Tomrrow I plan to get plenty of sleep and use some recovery measures so hopefully I should be good to go next week. Again, I’m having a hard time finding the right weight for the rep range but I figure as long as I progress next time I should eventually make it to the rep range.
July 8th, 2006
Training: HSS-100 PM Session - Biceps
Heavy: 4 sets in the 6 - 8 rep range
-A Standing Barbell Curls @ 50lbs 1 x 8, @ 60lbs 1 x 8, @ 70lbs 1 x 8, @ 80lbs 1 x 8. No specified rest between sets.
Superset: B1: 3 sets in the 10 - 12 rep range B2: 3 sets in the 8 - 10 rep range
-B1 Close-Grip Concentration Curls @ 35lbs 3 x 12. No rest before B2.
-B2 Wide-Grip Preacher Curls @ 45lbs 2 x 10, 1 x 8. 60 seconds rest before B1.
Special: 3 sets in the 10- 12 rep range
-C Incline Hammer Curls @ 20lbs 3 x 12. 60 seconds rest between sets.
100 rep set
-D Machine Curls @ 5lbs 1 x 100.
Calf Work:
-E Seated Calf Raises @ 105lbs 1 x14x4x2 rest paused. Last Time: @ 100lbs
Duration: 43 minutes
Comments:
Well, since I’ve apparently beentoo aggressive lately with the poundages for the rep ranges I decided to be a bit conservative. I thik I may have been a bit TOO conservative on a few things tonight as I wasn’t run down. it was probably because it was a very small bodypart. Surprisingly, the only thing that was hard was the 100 rep machine curls (yes even at 5lbs - the pump was incredibly painful)
July 11th, 2006
Training: HSS-100 AM Session - Hamstrings
Heavy: 5 sets in the 6 - 8 rep range
-A Back Squats @ 135lbs 1 x 8, @ 225lbs 1 x 8, @ 255lbs 1 x 6, @ 280lbs 1 x 2, 1 x miss. No specified rest. Last Time: @ 135lbs 1 x 8, @ 225lbs 1 x 8, @ 275lbs 1 x 6, @ 295lbs 1 x 2, 1 x 1
Superset: B1: 3 sets in the 10 - 12 rep range B2: 3 sets in the 8 - 10 rep range
-B1 Standing Leg Curls @ 25lbs 1 x 12, 1 x 11, 1 x 8 with a 303 tempo. No rest before B2. Last Time: 1 x 10, 1 x 9, 1 x 7
-B2 DB Romanian Deadlifts @ 65lbs DBs 3 x 10. 60 seconds rest before B1. last Time: @ 60lbs DBs 3 x 10
Special: 4 sets in the 10 - 12 rep range with rest pause
-C Pull-Throughs @ 50lbs 3x12x5, 1x12x4. 60 seconds rest between sets. Last Time: @ 40lbs 4x12x5
100 rep set
-D Seated Leg Curls @ 55lbs 1 x 100. Last Time: 40lbs
Ab Work:
E Incline Weighted Sit-Ups @ Bodyweight + 25lbs 1 x 15. Last Time: 1 x 11
Duration: 1 hour 5 minutes
Comments:
Well, I was REALLY disappointed in my squatting performance. t was the only thing I was thinking about the past couple of days. Maybe I thought about it TOO much. The onlything I can think of for my regression is that I was wearing a belt for that 3rd and 4th set (which I was last week). It’s also weird but I felt VERY mentally prepared for it and the whole rest of my workout went fine - I beat all of my numbers. I definitely like the weighted sit-ups instead of the hanging leg raises.